The exercise bike is one of the most popular fitness equipment for the home – and rightly so. Whether you want to lose weight, improve your endurance, or simply work up a sweat: With a targeted exercise bike workout, you can achieve your goals efficiently and without putting strain on your joints. In today's " Workout of the Week," we'll show you a 30-minute training plan that can be perfectly integrated into your daily routine – including tips on training intensity , complementary strength exercises with Atletica equipment , and motivating routines for long-term success.
Why a home trainer workout makes sense
An exercise bike offers numerous advantages – for both beginners and experienced athletes:
- Weather - independent training at home
- joint-friendly movement without shock load
- easy to use, ideal for every fitness level
- efficient cardio training with a focus on fat burning
- Improvement of cardiovascular function
- Strengthening the leg and buttock muscles
With a structured home trainer workout, you can lose weight in a targeted manner, improve your fitness, and strengthen your muscles at the same time. The steady movement has a relaxing effect on the nervous system and helps many people clear their minds — ideal as a counterbalance to the stresses of everyday life.
The 30-Minute Home Trainer Workout: Training Plan
You need: Indoor bike from Atletica , heart rate monitor if necessary, water bottle and a towel.
Important: Start with a comfortable intensity , pay attention to your breathing and adjust the resistance according to your fitness level.
Minutes 0 – 5: Warm -up
- Goal : Stimulate circulation, prepare muscles
- Intensity : Light resistance, relaxed pace
- Tip : Make sure you have a steady pedal stroke and relaxed shoulders
Minutes 5 –10: Interval 1 – Sprint and recovery
- 30 seconds sprint (high cadence, medium resistance)
- 90 seconds recovery (slow pedaling, low resistance)
- Repeat the interval 3 times
Minutes 10 – 15: Uphill simulation
- Increase the resistance significantly
- Cycle for 5 minutes at a steady pace (standing or sitting)
- Focus on strength endurance
Minutes 15 –20: Interval 2 – Change cadence
- 1 minute high cadence
- 1 minute low cadence with higher resistance
- Repeat 2 times
Minutes 20 – 25: Maintain pace
- Ride for 5 minutes at a steady, intense pace (sweet spot area)
- Pulse should be around 75 –85 % of maximum heart rate
Minutes 25 –30: Cool-Down
- Relaxed ride with low resistance
- Normalize breathing, shake out legs
Additional exercises for more training effect
A home trainer workout can be ideally combined with targeted strength training. Here are some complementary exercises using Atletica equipment :
Leg training with dumbbells
Use dumbbells for lunges or goblet squats. This will specifically strengthen your thighs and glutes—a perfect complement to cycling training. These exercises will improve your pedaling power and ensure a balanced muscle structure.
Core workout on the exercise mat
A strong core ensures stability while cycling. You can specifically strengthen your core muscles with planks , Russian twists, or mountain climbers on an exercise mat . An active core helps maintain good posture, especially during longer cycling sessions.
Upper body training with power bands
With power bands ( available soon at Atletica), you can perform effective pulling exercises for your shoulders and back — ideal for balancing your cycling posture. Rowing movements or reverse flys counteract muscular imbalances that can arise from constantly bending forward on the bike .
Training methods for variety
To keep your home trainer workout from getting boring, you can use different training methods:
- Tabata training: 20 seconds sprint, 10 seconds rest, 8 rounds – ideal for fat burning
- HIIT (High Intensity Interval Training): Alternating between high intensity and moderate phases
- Pulse zone training: Use your pulse zones specifically to improve basic endurance or fat metabolism
- Goal-oriented driving: Set yourself a goal (e.g. B. 10 km, 300 kcal or 45 minutes) and work towards
Motivation and routines for long-term success
- Create a training calendar with fixed days
- Reward yourself after achieving goals – e.g. B. with new accessories from Atletica
- Find a training partner or arrange a virtual meeting
- Visualize your progress – e.g. B. through weight curves or performance increase
- Integrate the home trainer workout into your morning or evening routine
Conclusion: Home trainer workout – simple, effective, doable anywhere
A structured home trainer workout is your key to improved endurance, increased fat burning, and more energy in your daily life. Especially when combined with targeted strength training and the right accessories from Atletica, your home fitness program will become a truly successful concept. The home trainer is also ideal for rehabilitation purposes or as a starting point after a break from exercise.
If you want to improve your fitness in the long term, an exercise bike workout is not only a practical but also a very effective solution .
You can find all suitable products in the Atletica online shop .
